I have been squatting and lunging my butt off (legs too), yet I cant add width to my legs. I suppose the main reason is genetics....I do 2 heavy sets of 8 of each exersise....Thanks
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Adding width to the hamstrings.
- Thread starter RandyRhoads
- Start date
You may need more calories. Protein immediately after your workout.
Try these leg exercises and move up to 3 sets instead of only 2. Always start your leg workouts with a warm-up set.
Squats
Leg (knee) extensions (quads)
Leg Curls (hammy's)
Go heavy to add mass. Go until complete and utter failure. Do not forget to use a machine, smith machine or a spotter for squat failure.
I imagine your key is going to be by adding calories. Try adding 250 daily calories too your diet each week until you are making gains.
-Rip
Try these leg exercises and move up to 3 sets instead of only 2. Always start your leg workouts with a warm-up set.
Squats
Leg (knee) extensions (quads)
Leg Curls (hammy's)
Go heavy to add mass. Go until complete and utter failure. Do not forget to use a machine, smith machine or a spotter for squat failure.
I imagine your key is going to be by adding calories. Try adding 250 daily calories too your diet each week until you are making gains.
-Rip
yeah rip is right. you need lots of cals and protein. but if those exercises arent doing it for you, try leg curls or stiffleg deadlifts. and go heavy. if your hams are not responding maybe hit them hard (with quads and calves) more then once or twice a week. just watch overtraining. sometimes you gotta bomb a certain musclegroup harder then the rest for it to respond.